Newswise — Thanksgiving is upon us, marking the start of that time of year when elastic waist pants don't look half bad. Temptation lies at every family celebration, cocktail party and office gathering. Who wants to say bah humbug to a slice of pie?
Not Joy Short, director of Saint Louis University's undergraduate programs in nutrition and dietetics.
"Let's be realistic. We know we are going to be around special foods that are tough to resist," Short says. "And who says we have to resist them? Enjoy them in moderation, just don't overdo it."
Short believes that we make more out of gaining weight during the holidays than we should.
"The idea of gaining seven to 10 pounds over the holidays is a myth," she says. "Research suggests most people, if they gain anything, pick up a half pound to two pounds. And the people who obsess about it tend to gain the weight."
So stop obsessing and start enjoying. After all, peanut butter cookies contain peanut butter, which is good for you. It's OK to indulge yourself a little, Short says.
With that in mind, Short offers these realistic survival tips to holiday partying.
1. Think color when putting food on your plate. Mix up colorful foods -- most are fruits and vegetables -- to get a healthy variety of nutrients. Among Short's choices: purple-red plums and grapes, bright red tomatoes and watermelon, orange cantaloupe, tangerines and peaches; and deep green lettuces, spinach, beans and avocado. "Avoid the completely white plate: turkey, stuffing, gravy, mashed potatoes and a roll."
2. No foods are bad; some are just better for you than others. For instance, pecan pie is loaded with calories but consumption of nuts recently has been linked with reduced risk of Type 2 diabetes and overall optimal health. Apple pie probably is better for the waistline because it contains fruit and not as much sugar and calories. Pumpkin pie (sans whipped cream) probably is the healthiest because it tends to be lower in fat and calories and pumpkin is a high source of beta carotene. Looking at potatoes? Mashed potatoes aren't a bad choice; after all, they're a vegetable. But baked potatoes that are not loaded with butter, sour cream and bacon bits are better. And sweet potatoes -- there's that beta carotene again -- drizzled with apple or orange juice, cinnamon and a bit of brown sugar are best.
3. You don't have to pass up the cheese tray. Select cheeses that are harder because they tend to be lower in fat than softer cheeses. And pick the most flavorful cheese on the tray -- a sharp cheddar or havarti. "The flavor is more intense so you don't have to have as big a piece to feel satisfied and aren't as likely to eat as much," Short says. And while you're at it, select a wheat or multi-grain cracker instead of a buttery one. Think Triscuits, not Ritz.
4. At cocktail parties, alternate an alcoholic drink with a glass of water. That can prevent you from becoming dehydrated, which is one of the biggest causes of a hangover. Looking for drinks that have some health benefit? Red wine and dark beers, such as stouts, contains antioxidants, which may help prevent cancer and heart disease. Pass on the high saturated fat, high calorie eggnog.
5. Herbal tea is not the only hot beverage for those who are health conscious. Cocoa contains antioxidants and coffee is not taboo. "Caffeine has gotten a bad rap. It doesn't destroy bones or cause cancer if you drink it in moderation," Short says. "The worst thing it does is make you go to the bathroom more, which can make you dehydrated." Be careful about drinking lots of coffee late at night, though, because caffeine can keep you awake, and no one needs extra sleep deprivation this time of year.
6. Tempted by dip? Enjoy a dollop of ranch dip on a fresh veggie instead of on chips. Better still, go for the guacamole, which is a source of healthier monounsaturated fat. Or dig into the salsa on baked chips. If you want to bring a dip to a party, Short suggests substituting low-fat cream cheese or low-fat sour cream. "A lot of time, people can't tell the difference. If you go with a fat-free product, though, people can tell."
7. Does the cookie platter beckon? Heed the call by choosing an oatmeal cookie that's a source of fiber (raisins and walnuts, which are good for your heart, make it even healthier.) The brownie looks irresistible -- and while the calories are present, chocolate contains antioxidants. So share half with a friend because often a small bite will satisfy a sweet tooth without going overboard. If you are baking cookies, make them mini-size. Use a teaspoon instead of a tablespoon for drop cookies and cut bar cookies into bite-size pieces. You can sample more varieties that way and you won't have to bake nearly as many.
8. Leave the mini-wieners, meatballs swimming in sweet and sour sauce and sausage platter on the buffet table. Instead have a turkey or pork tenderloin sandwich on a dollar roll, or shrimp cocktail. "Shrimp contains cholesterol but is so low in fat it's a much better choice than higher fat meats," Short says.
"When you obsess about what to eat at a holiday gathering, you get into that all or nothing mentality. Then you overindulge and that leads to a feeling of self-defeat. Then you throw all caution to the wind, which is when you get into trouble with food," Short says. "It's OK to have a taste of foods that you've told yourself are forbidden. After all, the first bite of an indulgent food tastes exactly like the last. You don't really need a huge amount to satisfy your craving."
Long a leader in health professions education, Saint Louis University began its first allied health baccalaureate degree program in 1929. Today the Edward and Margaret Doisy School of Allied Health Professions offers degrees in clinical laboratory sciences, health information management, nuclear medicine technology, nutrition and dietetics, occupational therapy, physical therapy and a physician assistant program.
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